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Tuesday December 8, 2015 CrossFit Stapleton- Denver, CO

Mark your Calendars!!

holiday partaay

Why: 2015 CFS Holiday Party

Where: Lowry Beer Garden 

When: December 15th @ 7-9pm

Theme: The Ugliest Sweater You Can Get Your Hands On

Please join us for a few drinks and apps (Compliments of CFS!!) at the Lowry Beer Garden to celebrate the Holidays and The New Year!!!

Wear your ugliest sweater and come ready to party a little bit… It is going to be a super fun evening!

Tay will have some delicious holiday treats there for dessert…



A. Take 15 minutes to build to a new 1-RM Front Squat

B. “Sage at 20″

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees Over the Barbell



A. Three sets of:

Front Squat x 6-8 reps @ 30X1

Rest 60 seconds

Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters

20 Pull-Ups

20 Burpees



WOD – 24 minute AMRAP:

40m sled push

10 burpees

40m Farmers carry (55/35)

10 burpees



Wave 2, Day 1 Max Effort

Sumo Deadlift 5 – 4 – 3 – 2 – 1 reps, increasing weight each round working up to 1RM

Max Height Box Jump

400m forward walk w/ sled, 45#(25#)

400m backward walk w/ sled
*Sled is pulled from around the waist (use a weight belt).
*While walking athlete will either carry 20# sandbag across front rack or wear vest with 20# weighted in front.

Glute Ham Raise, 3×12 reps

3 rounds for quality:

:10 hollow hold on GHD followed immediately by 10 GHD sit-ups —————————————————————————————————————-

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